“Partner Saturdays” In 17 minutes: 400m Partner Run 60 Shoulder to Overhead 50/35 + Bar Hang 400m Partner Run 60 Hang Power Cleans 50/35 + Handstand Hold 400m Partner Run –then in remaining time– Max Ground to Overhead 50/35 (One person will be on Ground to Overhead, while the other person runs 100m) Post scores […]
CONTINUE READINGFITNESS 4 sets of: 8 Dumbbell Bench Press + 20sec Ring Dip Hold For Time: 800m Row 20 Thrusters 30/20 15 Dumbbell Box Step Overs 20/12.5 20 Thrusters 30/20 PERFORMANCE Overhead Squat 15 minutes to build to a 2RM Complete as many reps as possible in 12 minutes of: 30 Kettlebell Swings 24/16 20 Box […]
CONTINUE READINGFITNESS Deadlift Every 2 minutes for 6 sets, 5 reps increasing in weight Complete as many rounds as possible in 12 minutes of: 6 Sumo Deadlift High Pulls 40/30 8 Butterfly Sit Ups 10 Push Press 40/30 30 Double Unders PERFORMANCE Every 2 minutes for 7 sets of: 2 Power Clean + 1 Squat Clean […]
CONTINUE READINGFITNESS Complete 3 rounds for time of: 800m Run 50 Wall Balls 25 Pull Ups PERFORMANCE Tall Snatch 3×3 Snatch Build to a 1RM Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 3 sets of: 10 Strict Press + 100m Farmers Carry (UB Heavy) For Time: 60 Walking Lunges –then– 3 rounds of: 15 Lateral Burpees 15 Hang Power Cleans 40/30 PERFORMANCE 6 sets of: (Increasing) 2 Push Press + 2 Push Jerk 12 minute ladder of: 30 Double Unders 2 Hang Power Snatch 50/35 2 […]
CONTINUE READINGFITNESS Front Squat 3-3-3-3-3-3 Increasing Complete as many rounds as possible in 15 minutes of: 20 Kettlebell Swings 24/16 20 Hand Release Push Ups 20 Box Jumps PERFORMANCE Back Squat 5RM –Then— Max reps @80% Complete as many rounds as possible in 10 minutes of: 15 Handstand Push Ups 15 Deadlifts 110/80 20 Walking Lunges […]
CONTINUE READINGRest Day
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 18 minutes of: 400m Partner Run 50 Air Squats 40 Push Ups 30 Pull Ups Post score to comments.
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE “Fight Gone Bad” Complete 3 rounds of: Wall Ball SDHP 35/25 Box Jump Push Press 35/25 Row (Calories) Rest 1 minute between rounds. Post scores to the whiteboard.
CONTINUE READINGTesting Week FITNESS 18 minutes to find a 1RM Back Squat Complete as many reps as possible in 12 minutes of: 6-9-12 of: Lateral Burpees Thrusters 35/25 –Then— 6-9-12 of: Lateral Burpees Thrusters 42.5/30 –Then— 6-9-12 of: Lateral Burpees Thrusters 50/35 PERFORMANCE 18 minutes to find a 1RM Back Squat Complete as many reps as […]
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